Zero Carb Protein (Isopure) (1 Serving), Murmura - Murmura (Indian Puffed Rice) (1 gms) and Tea with Milk (100 Ml)

Reduce the murmura portion and avoid eating it by itself; measure a small bowl rather than eating from the packet.

Pair murmura with protein and fat, such as paneer, a boiled egg, unsweetened Greek yogurt, or a small handful of almonds or peanuts.

Add fiber-rich low-starch foods to the snack, such as cucumber, tomato, or sprouts, instead of increasing the murmura quantity.

Choose roasted chana or a moong chilla as a replacement for part or all of the murmura when you want a more filling snack.

Have tea without added sugar, and use a smaller amount of milk if milk tea contributes to your rise.

Take a 10–15 minute easy walk after eating to help reduce the post-meal rise.